This is how we do it, it’s Friday night and I feel all right, the party’s here on the (East) side…
You gotta love some Montell Jordan. That’s right….Friday is finally here and the party will actually be here as well. It’s Chunky’s birthday so we are headed out to our favorite Mexican restaurant to celebrate. Who is Chunky, you ask? Matt’s friend, Matt. Yes, his name is Matt too. Somehow, he ended up being called Chunky. So that’s that.
There’s never a dull moment with this guy around. He has a pretty awesome girlfriend too. They’ll get married one day too, and then she’ll be able to harass my Matt in wedding pictures like I did hers. In any event, that’s our plan for tonight and then tomorrow, we will be heading to Macon, GA to help my brother, sister-in-law, and niece finish up their packing and tell them goodbye. They are moving back to New Mexico for a one year (hopefully) contract job. After that year, they should be moving back to South Carolina and settling down. I absolutely hate to tell them goodbye but I understand why they are making the move…it will set them up for their future back here in SC!!
I am certainly going to miss them so send me your emotional mojo for tomorrow…
Below is the playlist and routine I used for Monday night’s class…it was only about 30-40 minutes.
Cooler than Me – Mike Posner
Time to warm-up. Ride the flat road and stretch out the upper body. Add some resistance and find your hands in second position, out of the saddle, right over the seat. Increase resistance and take it to third. End warm-up with some hovering…warm those glutes up!!
Can’t Hold Us – Macklemore & Ryan Lewis feat. Ray Dalton
Standing moderate resistance. Add a full turn every chorus but be sure to maintain that speed as much as possible! Hover while maintaining speed for last minute.
Sweet Nothing – Calvin Harris feat. Florence Welch
Time to sprint! Light resistance to begin with but add a full turn after each “round” (sprint during chorus). Tell your team to increase their speed with the music until it’s an all-out 100% sprint during the chorus. But remember, sprints aren’t about how fast you’re going or if you’re faster than the rider next to you…it’s about the effort behind the speed. Always have resistance and remember…NO bouncing booties!!
Locked out of Heaven – Bruno Mars
Start in the saddle at moderate resistance. At 50-60 second intervals, or as the music builds to the chorus, bring riders out of the saddle for a few seconds, add resistance (usually half to full turn), wait a few seconds, and return to the saddle.
All Night – Team Pitbull (I’m addicted to this song)
Time for intervals. Begin with moderate resistance and add half/full turn after each set. :15 seated, :15 standing. :30 seated, :30 standing. :45 seated, :45 standing. Then bring it back down. :30 seated, :30 standing. :15 seated, :15 standing.
Hit Me Up – Gia Farrell
Jumps! Moderate resistance. Up for 8, down for 8 in second position. Out of the saddle no more than an inch over your seat. Chorus hits–up for 4, down for 4. Add resistance after each verse.
Safe and Sound – Capital Cities
Rolling hills. Begin with light to moderate. Add full or half turn every 10 seconds until you hit the chorus. Then its all out, 100%, push. Release a full turn after chorus and start over…full or half turn every 10. All the way to the end.
Out of Control – Hoobastank
If you listen to the song, you know what to do. Spinning out of control, out of control! (figuratively speaking, of course)
Charlie Brown – Coldplay
Slow it down to my favorite band. Ride easy and bring that heart rate down. Drink up and stretch out!
I hope you guys have a great weekend!!